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WEDNESDAY 180418

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Shoulders/Front Rack mobility:

Group…

10 Dislocates

10 Good Mornings

10 Matrix Turns

Front Fold (hold 30 sec)

High Knees Down

Zombie Walks Back

Samson Lunges Down

Ostrich Walks Back

45 Sec Handstand hold

Review the Snatch Positions….

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):

High Hang + Hang Snatch

Build over the course of the eight sets.

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups

 

Performance:

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)

Time cap of 15 minutes.

Mobility:

Roll Posterior

Scorpion Stretch

Couch Stretch

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